Thursday 200416

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WOD-

5 Rounds for time of:
20 Russian kettlebell swings
20 Reverse lunge steps with KB in goblet hold

Rest 5:00 then,

5 Rounds for time of:
10 Strict pull ups
10 Strict dips

Score is total time including the 5:00 of rest

Mods:
Kb swings = swings with DB or another object

Strict pull ups = Bent over rows with weight
If you have 1 KB or 1 DB, you can do 10 per side

Dips = use couch, stairs, box, table

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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